Breaking the Cycle: Dr. Jordan Sudberg Reveals Harmful Habits That Cause Back Pain

Back pain is one of the most common health complaints in the world, affecting people of all ages and lifestyles. While injuries and medical conditions certainly contribute to discomfort, many people overlook the everyday habits that slowly, and often silently, wear down the spine. According to Dr. Jordan Sudberg, a well-respected pain management specialist, the key to lasting relief often starts with recognizing and breaking the habits that cause harm in the first place.

“Back pain doesn’t always appear overnight,” says Dr. Sudberg. “In most cases, it’s the result of cumulative strain—bad posture, poor ergonomics, and repetitive stress that builds over time.”

Here, Dr. Sudberg outlines some of the most common yet harmful habits that can lead to back pain, and how to avoid them.

1. Poor Posture—Especially While Sitting

In today’s digital world, people are spending more hours than ever hunched over desks, phones, and computers. Slouching puts unnatural stress on the spine, especially in the lower back and neck.

Dr. Jordan Sudberg warns, “Your spine is designed to support your body in an upright, neutral position. Poor posture shifts weight to muscles and ligaments that aren’t meant to bear the load.”

Fix it: Practice sitting with your feet flat on the ground, back supported, and shoulders relaxed. Use a chair with lumbar support and take regular breaks to stand or stretch.

2. Lack of Physical Activity

A sedentary lifestyle is one of the biggest contributors to chronic back pain. Without regular movement, spinal muscles weaken and joints become stiff, making them more prone to injury.

“Movement is medicine,” says Dr. Sudberg. “Exercise strengthens the muscles that support your spine and improves circulation, which aids in healing.”

Fix it: Incorporate low-impact exercises like walking, swimming, or yoga into your routine. Even short, daily movements make a significant difference.

3. Improper Lifting Techniques

Whether it’s lifting a heavy box or picking up your child, improper lifting is a leading cause of acute back injuries.

“A lot of people bend at the waist and use their back to lift,” Dr. Sudberg explains. “This puts immediate and intense pressure on the spine.”

Fix it: Always bend at the knees, keep the object close to your body, and lift with your legs—not your back.

4. Ignoring Core Strength

Your core is more than just your abdominal muscles—it includes the muscles around your lower back, hips, and pelvis. A weak core leads to poor posture and increased stress on the spine.

Dr. Jordan Sudberg notes, “Strengthening your core is one of the best ways to prevent back pain. It creates a natural support system for your spine.”

Fix it: Add core-strengthening exercises like planks, bridges, or Pilates to your fitness routine.

5. Sleeping on the Wrong Mattress or in Bad Positions

Sleep should be restorative, but the wrong mattress or sleep posture can undo that benefit and lead to morning back pain.

“People often don’t realize their mattress is the culprit,” says Dr. Sudberg. “A mattress that’s too soft or too firm can misalign the spine.”

Fix it: Choose a medium-firm mattress and avoid sleeping on your stomach. Back or side sleeping with proper pillow support can help maintain spinal alignment.

6. Stress and Tension

Chronic stress causes muscle tension—especially in the shoulders and lower back. Over time, this tension can lead to pain and limited mobility.

“Pain isn’t just physical,” Dr. Sudberg explains. “Emotional stress often shows up in the body, and the back is one of the first places it settles.”

Fix it: Practice relaxation techniques like deep breathing, meditation, or gentle stretching to release built-up tension.

Final Thoughts

Back pain often feels like an unavoidable part of life—but it doesn’t have to be. By becoming aware of the daily habits that contribute to spinal stress, you can take proactive steps toward a healthier, pain-free life.

With his deep understanding of pain and its root causes, Dr. Jordan Sudberg emphasizes prevention as the best form of treatment. “Small changes in your habits can make a big difference in your spinal health. It’s about being intentional, consistent, and informed.”

If you’re struggling with back pain, consider evaluating your daily routine. And when in doubt, consult a pain management specialist like Dr. Sudberg—someone who understands not just how to treat pain, but how to help you avoid it in the first place.